141 - Crave Expectations, Novelty, and Thinking Like a Spy
HealthHippieMD Week In Review
HealthHippieMD Microdose
Small steps. Serious change.
Wellness doesn’t have to be overwhelming. Each weekday, discover one science-backed action you can actually do—tiny, powerful shifts designed to meet you where you are. A daily nudge toward better health.
If one speaks to you, pass it on—your share might launch someone else’s health journey.
Microdoses are found under the Notes Tab. A new Microdose drops every Monday–Friday.
Here are a few of the latest:
HealthHippieMD Microdose
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Environmental Wellness
Open windows for at least 10 minutes today. Indoor air can be up to five times more polluted than outdoor air—even in cities.
HealthHippieMD Microdose
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Mental Health
Write down three things you’re grateful for tonight. A regular gratitude practice strengthens emotional resilience and lowers inflammation.
HealthHippieMD Microdose
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Movement
Stand up every 30 minutes if you’re sitting for long periods. Frequent breaks improve circulation, energy, and cognitive function.
Now on to this week’s news…..
01
Think Like a Spy
In the chaos of a crisis, most of us freeze, flail, or overthink. But what if the best response was to do the next fastest thing? That's the central insight from Andrew Bustamante, a former CIA operative who reveals the agency's counterintuitive strategy for making decisions under stress. Rather than seeking the best option, spies are trained to act on the quickest viable one, because the luxury of deliberation doesn't exist in a burning building or a back alley in Kabul. This isn't about recklessness; it's about preserving what can't be replaced: time. Bustamante argues that the same principle applies for everyday people drowning in decision fatigue, from overloaded inboxes to high-stakes negotiations. Make the choice that keeps momentum alive. Don't seek perfection. Seek action.
The CIA method for making quick decisions under stress - Big Think (12 min video).
02
Metformin Me Maybe
It started with a middle-aged father whose blood sugar was creeping upward. Despite clean living and green smoothies, his genes wouldn't budge. That's when his doctor prescribed metformin—a humble drug over 100 years old, originally derived from French lilac/Goat's Rue. Long approved for diabetes, metformin is now at the center of a longevity debate: could this cheap, reliable pill delay aging itself? Its appeal lies in the dream of doing more than controlling glucose—perhaps extending lifespan, lowering the risk of cancer, heart disease, and dementia. But the data is murky. "Evidence for metformin's ability to help humans live longer is 'weak, but it is not definitively negative,'" says Dr. Richard Miller. For now, patients like Peter Bernard are embracing the uncertainty. "The only way to find out if it doesn't work is to stop," he says. In the absence of conclusive proof, metformin is becoming the faith-based vitamin of the biohacking elite.
Metformin and Anti-Aging: What to Know - The New York Times (9 min).
03
Novel Moves
What if the fastest way to protect your brain wasn't mental gymnastics or omega-3s—but novelty itself? A study using a clever app called HippoCamera found that introducing small, unique experiences—new songs, conversations, recipes—significantly improved memory, mood, and the felt sense of time. During lockdown, participants who shook up their routine experienced an emotional and cognitive lift. "Engaging in novel experiences encourages us to pay more attention and be more present in the moment," said study author Melissa E. Meade. That attention, it turns out, is the secret sauce for long-term memory and well-being. Your brain doesn't just crave routine—it hungers for surprise. Even a small tweak in your day could be a neural reset.
The Fastest Way To Improve Brain Health, Per Scientists (5 min).
04
State of Wonder
Forget the myth that curiosity fades with age. A sweeping study from UCLA and international partners found that while trait curiosity (general inquisitiveness) declines over time, state curiosity—your momentary interest in learning something new—increases in later life. "A lot of older adults will go back to take classes or pick up hobbies or engage in bird watching," said lead author Alan Castel. "It shows that this level of curiosity, if maintained, can keep us sharp as we age." The study suggests that targeted, meaningful learning protects the aging brain far better than rote stimulation. The trick isn't more trivia—it's more wonder, selectively applied.
Curiosity May Hold Key to Healthy Brain Aging - Neuroscience News (7 min).
05
Crave Expectations
David Kessler—former FDA chief and confessed diet casualty—frames America's obesity crisis as less a moral failure and more a neurological ambush. The culprit? "Ultraformulated" foods engineered to hijack our brain's reward system. Enter GLP-1 drugs like Ozempic: injectable disruptors of hunger signals, capable of muting the food noise that's become our constant background music. "Addiction takes hold not because the brain is not working well but because it is working too well," he writes. GLP-1s help people reset that overfunctioning system, but Kessler warns they aren't magic bullets. Long-term use raises safety questions, high dropout rates, and insurance barriers remain. Still, the metabolic trap may have a key for the first time in decades.
Opinion | In a World of Addictive Foods, We Need New Weight-Loss Drugs - The New York Times (gift article) (8 min).
06
Empathy Engine
In a digital showdown that surprised even its skeptics, ChatGPT emerged as more empathetic and helpful than human doctors when responding to GI cancer questions online. Using Reddit posts as a proxy for real-world patient concerns, researchers compared AI-generated responses to those written by licensed physicians. The results? AI scored higher in both quality and empathy. Doctors wrote at a more readable level, but often sounded cold. AI, trained to mimic compassion, is better connected to the human heart. This doesn't mean doctors are obsolete, but it does suggest a seismic shift is coming. Empathy, long the sacred domain of human care, might now be programmable.
AI Topped Docs in Quality, Empathy of Responses to Patient Questions on GI Cancers | MedPage Today (7 min).
07
Decathlon Dreams
Peter Attia has a question for his patients: What do you want to be able to do in your final decade? Dance? Carry groceries? Sit cross-legged with grandkids? That list becomes the blueprint for a training plan he calls the "centenarian decathlon." At the New York Times Well Festival, Attia argued that the time to prepare isn't when decline begins—but now, through deliberate practice and strength training. Especially for women, building muscle becomes non-negotiable in avoiding injury, maintaining independence, and preserving dignity. In Attia's vision, longevity isn't just about living long—it's about arriving at old age ready to move.
How to Train for the Last Decade of Your Life, According to Peter Attia - The New York Times (7 min).
08
Hear Me Now
For millions with hearing loss, a smartphone might be the most underused medical device in their pocket. Simon Hill's guide explores how both Apple and Android quietly transform accessibility—offering real-time captions, background sound filtering, and even the ability to turn AirPods into makeshift hearing aids. These aren't just features for the profoundly deaf; they're tools that help the rest of us better navigate crowded restaurants, Zoom calls, or even loud concerts. Hill's message is clear: hearing loss isn't just an on-off switch—it's a spectrum. And now, finally, the tech in our hands is beginning to meet us there.
How to Use Your Smartphone to Cope With Hearing Loss (2025): Tips for iPhone, Android | WIRED (15 min).
09
Attractive Assumptions
How we think our partners see us may be just as important as how they do. A dyadic study of 167 couples found that perceived satisfaction with a partner's appearance and the absence of body criticism significantly boosted relationship quality. "When people perceived that their partner viewed their appearance critically, their satisfaction in their relationship declined." This held across genders. The study's brilliance lies in showing how assumed similarity (believing our partners see us the way we see them) and perception accuracy jointly shape emotional closeness. Ultimately, love isn't just about being attractive—it's about feeling admired.
How satisfaction with your partner's looks directly boosts relationship quality (6 min).
10
Heartfelt Forecast
You can tell a lot about someone by their heartbeat, especially how long they might stay sharp into old age. In a groundbreaking study, researchers found that the complexity of someone's heart rhythm—measured during sleep—better predicted future cognitive decline than traditional heart rate variability. The team tracked over 500 people using wearable fingertip oximeters, uncovering that those with more intricate rhythms tended to retain memory and thinking skills longer. The heart, it turns out, is more than a pump—it's a sensor of resilience. And its rhythm may be a window into how flexibly the brain will age. Heart's Rhythm May Help Forecast Cognitive Longevity - Neuroscience News (7 min).
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